I was just wondering what peoples opinions were on training shoulders the day after a chest workout?
been training with a friend who trains thus
Monday - Chest
Tue - Shoulders
Wed - arms
Thur - Back
Friday - legs
are shoulders best served the day after a chest workout??
Personally i used to train with split routines chest/tri's - back bi's then shoulders and got quite good results.
Thread: Shoulders day after Chest???
10-30-2011, 03:45 AM #1
Shoulders day after Chest???
10-30-2011, 04:44 AM #2
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depends if you want to go 5 days or 4 days to the gym. I use to do the 4 day split (chesttri,backbi ect)
But now i do 5 day like this:
hit arms twice a week because i feel they're under trained or lacking in size to the rest of my body. I find using the original 4daysplit plan and manipulating to how you like it
10-30-2011, 05:15 AM #3
It all depends on how serious you are.....
I don't like his split:
Of course you can hit the same muscles every day of the week with overlapping exercises...........if the intensity is low. Lots of people do pushups every day, which hit both chest and anterior(front) delts and triceps with a light load(half bodyweight). After you can do say twenty reps, strength and muscle gains are minimal even if you work up to a hundred for one set. The gains are mostly just endurance.
If the load is higher than you can load up with bodyweight exercises(the real reason why people should lift weights), then forget it. The best compound movements for chest include bench variations. They hammer the front delts and the triceps as well as chest.
Your friend does arms the day after shoulders. The best compound movements for shoulders include press variations. As well as hitting upper pecs, they hammer triceps. This guy is hitting tris three days in a row, and shoulders three days in a row if he includes the best triceps movements like close grip bench or weighted dips. Fine if he is pissing around with light weights(tho' he might be better off playing frisbee with the kids). Maybe he just does stuff like laterals, bent forward laterals, front raises etc with light weights. I do that stuff all the time to help recovery from big exercises like pressing and shrugging.
He does legs the day after back. Squatting is downright dangerous if you are suffering from lumbar fatigue from heavy deads/goodmornings the day before. Fine if the weights are more appropriate to a small girl than a muscular man, or even a would-be muscular man. Maybe he just avoids big basic exercises like squats and deads. Bummer:
That is a recipie for disaster. Leaving your low back weak while other muscles are getting stronger is dangerous when you squat, or handle anything heavy, even loading the car for a vacation. Presses would be a problem, or even stacking a high shelf. Even heavy curls would be risky, but maybe he only uses light weights for everything.
A simple upper/lower split is much better for anyone who is not advanced enough to benefit from something much harder to program.Beginners:
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
10-30-2011, 09:26 AM #4
10-30-2011, 01:29 PM #5
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10-30-2011, 03:39 PM #6
10-30-2011, 03:47 PM #7
10-30-2011, 04:00 PM #8
trial and error, personally if hitting everything once a week i prefer to use same split as yates shoulder/tri,back,off,chest/bi,off,legs,off but i've read trevor smith recomend training chest and hitting shoulder tri the next day because:
By Trevor L. Smith
O.K?..Now that the chest and calves have been thoroughly trashed we have to realize that the complimentary muscle groups-?delts and tris?have also received a good amount of work. For this reason, it is important to finish them off within 24 hours of chest so that you get optimum recovery time for the muscle groups. The logic is quite simple. If you spread out chest shoulders and delts throughout the week you wind up screwing yourself in terms of recovery time and they quickly become over-trained. Everytime you work chest, you are hitting delts and tris and vice versa, so in a perfect world you would hit everything together on the same day, put it is just not physically possible with Beyond Failure training and if you are one of these idiots that thinks you are tougher than everyone else and can do it?go right ahead and enjoy your have ass shoulder and triceps workout?because if you really hit chest properly, you won?t be able to lift your arms let alone do any specific work for shoulders and triceps.
10-30-2011, 04:19 PM #9
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